Healthy Lunch For Weight Loss

2
A simple guide for anyone who is looking for easy healthy lunch for weight loss.

Losing weight is always easier said than done. I know as someone who’s trying to lose some weight from a bad habit of eating fast food way too many times. I’m losing such an unhealthy amount of weight that it was hard for me to find the best healthy lunch ideas to help me with my diet goal. But now that I have found these healthy lunch ideas and snacks, it’s much easier for me to reach my target weight loss goal in just 15 days!

Healthy Lunch For Weight Loss

I’m sharing 12 Packable healthy lunches to sustain weight loss. Each balanced lunch is half veggies, 1/4 protein and 1/4 carbs.My packable lunches are a slight deviation from the weight loss meals I ate all summer (you can see those healthy meals here!). These lunches are more in line with my plate diet, except instead of splitting the grains and fruits into their own category, I’ve been eating 1/4 of the meal carbs- so I choose between a grain or a fruit).For weight loss, I’ve found the Macro plate ideal with 1/2 your meal from veggies. Then for weight maintenance, I use the Myplate meal plan method, and get some extra carbs!

Instead, I’ve been using some meal prep lunch containers I found at Walmart (super cheap, only $3.46 for 5 of them). These have had the best seal, and my dressing doesn’t leak to the other compartments. (here’s more portioned lunch boxes here)If you don’t have a Walmart close by, I also got these red containers on Amazon. However, I was not as impressed with these. The dressing does leak to the other compartment. If you don’t have liquids in here, these will work ok.I started grad school this fall and I’ve been packing my lunch too take to school and sharing it on my stories.But, just in case you missed it, here’s a recap of the meals I’ve taken to school so far. (and some of them are posted on my 30 day meal plan here)
I always try to eat

🥦 1/2 my meal veggies
🍗 1/4 protein and
🍎 1/4 carbs!

Healthy Lunch #1

  • Ground turkey with mustard
  • White rice
  • Cucumbers, cherry tomatoes, and bolthouse dressing
Lunch 1 Aug 18 (Custom)

Weight Loss Lunch #2

  • Ground turkey with avocado
  • Oranges
  • Bell peppers, cucumbers, and Bolthouse dressing
healthy balanced lunch 2 Aug 19

Lunch #12

  • Protein: Tuna
  • Carbs: Naan bread
  • Veggies: Carrots, lettuce
lunch 12 sept 16

Healthy lunch ideas for weight loss

Taking your own lunch to work is great for weight loss as well as the bank account. These lunches, all hand-picked by our expert nutritionist, are nutritionally balanced with lean protein, legumes, wholegrains and vegies and are between 300 to 400 calories.

1Healthy lunchbox frittata
Tick all the boxes with this vegetarian, low calorie, low fat, gluten free frittata.

2Chopped chicken and broccoli salad
Whip up this chopped chicken salad in no time – it’s perfect for lunch al desko.

3Chicken, mustard, watercress and roasted capsicum sandwich
This lunch box legend comes together in just five minutes.

4Lentil, shredded spinach and poached chicken salad
For a wholesome lunch, try this gluten-free poached chicken salad, with a zesty mustard dressing.

5Chicken, lentil and feta salad with chilli lime dressing
Ready in 10 minutes, this healthy chicken, lentil and feta salad is perfect for work lunches or the school lunchbox. It’s also gluten free and low in fat and calories.

6Full-of-greens frittata
Packed with healthy greens, this easy frittata is topped with a sweet roast capsicum salsa.

7Chargrilled lamb and vegie sandwich
Succulent lamb, spicy hummus and thin zucchini ribbons… what’s not to love about this low-cal sandwich?

8Vegan pasta nourish bowl
Loaded with vegies, wholemeal pasta and tofu, this healthy vegetarian pasta is a perfect low-calorie lunch or dinner.

9Black bean, avocado and lettuce wraps
These quick, no-cook tacos are the perfect easy lunch. Did we mention they’re vegan, too?

10Pasta salad with lentils, pesto & beans
A fantastic food to include in vegetarian diets, lentils are a great source of protein.

11Healthy quiche
We’ve given the classic quiche a healthy makeover by swapping sour cream for high-protein yoghurt and adding nutrient-rich salmon. It’s perfect for a healthy lunch, dinner or when you’re entertaining.

12Chilli chicken and kale wrap
Make a low-cal lunch in no time with this quick and easy wrap with a spicy hit from hot sauce and chilli.

13Sardine bruschetta with kale slaw
This healthy bruschetta is ready in 10 minutes, perfect for work lunches or a light dinner. It’s also low in fat and calories.

14Quinoa, chickpea and salmon salad with pepitas
For light and healthy lunch, try this ten minute super speedy salmon salad.

15Rainbow salad jar
Lunch will be prepped and ready to go when you make this healthy salad in a jar.

16Tuna and hummus corn cakes
Make lunch al desko easy with these tasty corn cakes with tuna.

17Quinoa, pea, apple, mint and salmon salad
Ready in 30 minutes, this healthy rice salad is perfect for lunch or dinner. It’s also low in calories and fat, and gluten-free.

18Smashed chickpea and vegie wrap with tahini dressing
Gluten-free and low in fat and calories, this healthy vegetarian wrap is perfect for school lunchboxes or work lunches.

19Carrot, black bean and coriander fritters with smoky avocado salsa
Ready in 40 minutes, these healthy vegetarian fritters make a perfect weeknight meal.

20Summer greens, tomato and basil frittata
Low-cal, gluten-free and vegetarian too, this frittata has it all.

21Sweet potato and lentil patties with tzatziki
These easy vegetarian patties make for a great lunch-on-the-go.

22Egg, shredded vegie, chilli & turkey wraps
These wholegrain yeast-free wraps are a great, light alternative to sandwiches, with less carbs and calories than regular bread. The addition of the egg omelette is a good protein boost, and will keep you feeling full until dinner time.

23Rainbow power salad
Team colourful nutritious vegies, such as broccoli and tomato, with chickpeas and low-GI freekeh to create this power-packed low-cal salad.

24Shaved ham, beetroot dip and salad wholegrain wrap
Create a healthy, low calorie wrap with this satisfying ham and vegetable wrap.

25Honeyed sweet potato, almond and sprout salad
Warm up with this delicious, hearty and super-healthy sweet potato salad.

26Smoked salmon and avocado salad
Throw together this easy salad in just 5 minutes with less than 10 ingredients – lunch or dinner has never been so easy

8 Healthy Lunch Ideas For Weight Loss 

8 healthy lunch ideas for weight loss that are all under 500 calories

The best healthy lunch ideas for weight loss are ones that are low-calorie, nutritious and delicious. They should have a balance of protein, carbohydrates and healthy fats, not to mention, filled with lots of vegetables.

8 healthy lunch ideas for weight loss that are all under 500 calories are:

  • Lettuce Tacos
  • Pita Pizzas
  • Summer Rolls
  • Buddha Bowl
  • Zoodles Pasta
  • Stuffed Bell Peppers
  • Stuffed Sweet Potato
  • Grilled Skewers

Need a workout program? Get 3 free workouts on Fitbod right now.

Get 3 Free Workouts on Fitbod

Rules to Follow for Healthy Lunches

Whether you want to eat lunches to lose weight or not, it’s important that your meals are nutritious and have a balance of macronutrients.

Here are some general guidelines to follow when it comes to eating healthy lunches.

Cut down on processed foods

There’s nothing wrong with eating processed foods once in a while but for optimum health, it’s best prioritise unprocessed foods if you can. This means choosing to fill half your plate with vegetables and wholegrains for the majority of your lunches.

Cover all your macronutrients

Ensure that you have a good balance of protein, carbohydrates and healthy fats on your plate.

As each of these macros perform a different role in your body, having a bit of each for your lunch will mean optimal results for your health.

Protein, which is the building blocks for muscle, will help you recover from workouts and rebuild your muscle so you can improve your size and strength. For the average adult, you should allocate 10-35% of your total energy intake. This means that if your total energy intake is 2000 calories, you need a minimum of 200 of those calories to come from protein.

Carbohydrates are what gives us energy so you’ll be able to get through the rest of your day or workout. Healthy fats keep you satiated for longer, lowers blood pressure and reduces the risk of heart disease and stroke. 45-65 percent of your total calories should be carbohydrates while fats should be 20-35 percent.

Include fiber in your meals

Another component that you should consider when choosing what to eat for lunch is fiber content.

Fiber helps maintain your digestive system. It not only regulates bowel movements but your blood sugar levels as well, assisting in avoiding insulin spikes, which can cause energy highs and lows.

In addition, it also assists with satiety so you’ll feel full much sooner in your meal as well as long after.

Looking for advice on how to eat if you

8 Low Calorie Lunch Ideas For Weight Loss

Now we know what to look for in a healthy lunch, here are 8 ideas to get you started.

We’ve taken your favorite meals and made some changes so that you can still enjoy the same food but just with a lower calorie count—great for those with weight loss as their goal.

But don’t worry, we’ve covered the macronutrients as well and you can easily add your favorite vegetables to it, so you can make it your own.

If you’re unsure about what your macronutrients should be check out: 

  • What Should Your Macros Be When Cutting?

If you don’t workout regularly, but still want to eat healthy, then check out: 

  • How To Eat When You’re Not Working Out?

If you are planning on eating out rather than making your own meals, then check out: 

  • FeastGood.com – A resource for those who want to eat out but still want healthy and nutritious, fitness-oriented meals.

1. Lettuce Tacos

Approximate calories: 443

Lettuce tacos are a great alternative to your typical taco meal and it’s never boring. You can mix up the ingredient list according to whatever you’re feeling like that day, as well as to match any dietary preferences that you may have, whether that’s vegetarian or vegan or gluten free. 

Not to mention, you can fit lots of veggies into your meal so you know you’re getting your greens in.

For this post, we’re going to show you a lettuce taco breakdown with ground beef, but you can always make switches as you prefer.

We have options below to make it vegan and/or vegetarian.

Ingredients

Amount Ingredient Approximate calories
3 Lettuce leaf 15
3 oz Ground beef 200
0.5 oz Onion 6
1 oz Bell pepper 6
1oz Mushroom 6
1-2 tbsp Tomato salsa 10
2 oz Cheddar cheese 200

Make it vegan and/or vegetarian: Remove the ground beef and replace it with vegan/vegetarian beef or use black beans instead. Do the same with the cheese.

2. Pita Pizzas

pita pizzas are ideal lunch if you’re trying to lose weight

Approximate calories: 393

Pizzas are always a great idea but most people don’t think that they’re an ideal lunch if you’re trying to lose weight. 

But if you swap out your classic dough with a pita bread, you’re cutting calories without compromising on taste, so you can still get your pizza fix whenever those lunchtime cravings hit.

The best thing about it is that you can add whatever toppings you like.

Ingredients

Amount Ingredient Approximate calories
1 Large pita bread 170
1 oz Pizza sauce 15
1 oz Fat-free mozzarella 43
3 oz Cooked chicken breast 128
1 Tomato 25
1 Bell pepper 6
1 Mushroom 6

Make it vegan and/or vegetarian: Use soy protein like vegan chicken instead of chicken breast and use vegan cheese or omit it altogether.

3. Summer Rolls

summer rolls are a light, refreshing yet filling healthy lunch idea for weight loss

Approximate calories: 474

Summer rolls are a light, refreshing yet filling healthy lunch idea for weight loss. They can be catered to your dietary preferences while still ensuring that you will be satiated and satisfied.

The rice paper won’t leave you feeling too heavy so you won’t hit that afternoon slump. The rolls can be filled with lots of vegetables and the protein of your choice, topped up with a yummy peanut sweet hoisin sauce.

Ingredients

Amount Ingredient Approximate calories
2 Rice paper 68
2 oz Shredded lettuce 7
1 oz Cucumber 4
2 oz Shrimp 46
2 oz Avocado 91
2 tbsp Peanut butter 188
1 Sweet hoisin sauce 70

Make it vegan and/or vegetarian: Tofu goes really well in the rice paper rolls as a vegan/vegetarian version instead of the shrimp.

4. Buddha Bowl

the buddha bowl is a healthy lunch idea for weight loss

Approximate calories: 475

The Buddha Bowl is another healthy lunch idea for weight loss. Not only is it full of nutrients but it’s versatile so you can change it up every day and never get bored of it. 

The key components of this dish is a carbohydrate and protein of your choosing, lots of vegetables and salad, and a delicious sauce to tie it all together.

Ingredients

Amount Ingredient Approximate calories
3.5 oz Quinoa 120
1.5 oz Spinach 10
2 oz Avocado 91
3 oz Tofu 65
1 Shredded carrot 12
1 Shredded red cabbage 9
1 Tahini 169

5. Zoodle Pasta

zucchini noodles, better known as zoodles

Approximate calories: 500

An easy way to take away calories from your lunch meals so that you can stick to your calorie deficit, is to replace some of the carbs with alternate options. 

One way to do this is to swap out pasta with zucchini noodles, better known as zoodles.

However, you don’t have to completely take away all the pasta and make it a dish completely made of zoodles.

Instead, just half the portion of pasta and replace that half with zoodles. That way, you can get your pasta fix while still cutting calories without having to compromise on taste.

Ingredients

Amount Ingredient Approximate calories
3.5 oz Cooked angel hair pasta 157
4 oz Zucchini 18
4 oz Avocado 182
2 oz Cherry tomato 9
1 tsp Olive oil 40
0.3 oz Garlic 13
3.5 Shrimp 81

Make it vegan and/or vegetarian: Double-check the ingredients of your angel hair pasta and use vegan-friendly alternatives if it contains egg. Also, take out the shrimp and replace it with your favorite plant-based protein.

6. Stuffed Bell Peppers

stuffed bell peppers are a great meal to have that’s also nutritious and delicious

Approximate calories: 472

If you want to get lots of vegetables in, then why not use a vegetable as your bowl? Stuffed bell peppers are a great meal to have that’s also nutritious and delicious.

Not to mention, it’s easy to make. Just throw it all together, fill it with your other favorite vegetables and fillings and put it in the oven. It’ll be ready in no time.

Ingredients

Amount Ingredient Approximate calories
2 Bell Pepper 80
1 oz Tomato paste 23
3.5 oz Rice 129
0.5 oz Onion 6
1.7 oz Black beans 130
1 oz Mushroom 6
2 oz Ricotta 98

Make it vegan and/or vegetarian: Replace the dairy ricotta with vegan cheese or omit it altogether.

7.  Stuffed Sweet Potato

another vegetable that you could use as a bowl that’s part of your meal is sweet potato

Approximate calories: 379

Another vegetable that you could use as a bowl that’s part of your meal is sweet potato.

Get your chosen vegetables, black beans for protein and put it into the oven, ready for lunch.

Ingredients

Amount Ingredient Approximate calories
2 Medium sweet potatoes 172
3 oz Black beans 77
2 oz Avocado 91
0.5 oz Onion 6
1.5 oz Corn 33

Get This Recipe

8. Grilled Skewers

fire up that BBQ to whip up some grilled skewers

Approximate calories: 201

Fire up that BBQ to whip up some grilled skewers. 

They’re super easy to make as well and with the right sauce, it’ll be so full of flavor.

Ingredients

Amount Ingredient Approximate calories
3 Chicken 128
1 oz Onion 12
1 oz Mushroom 6
1 oz Bell pepper 6
1 oz Pineapple 14
2 tbsp Tzatziki 35

Make it vegan and/or vegetarian: Keep this meat-free by using plant-based chicken or tofu. Replace the tzatziki sauce (vegetarian-friendly) with your favorite vegan one.


Looking for a workout program? Try using the Fitbod App, which will design your program based on your logged training data and goals. The workouts will adapt automatically to your levels of recovery and rate of progress. With over 600 movements and exercises videos, you can be sure to perform the movements correctly for optimal results. Take the guesswork out of your workouts. Try 3 free workouts on Fitbod.


Final Thoughts

The best low-calorie diet lunches are ones that have a balance of protein for your muscles, carbohydrates for energy and healthy fats for satiety.

Not to mention, filled with a variety of vegetables and fiber so you can get closer to your daily servings per day.

Our 8 ideas covered in this post are all 500 calories and under, versatile so you can personalize it, filled with macro and micronutrients and not to mention, delicious. Bon appetit!

Leave a Reply

Your email address will not be published.

Like
Close
TheSuperHealthyFood © Copyright 2022. All rights reserved.
Close